![]() ![]() Each small success will add up to greater confidence in your ability to adopt other healthy habits. Keep it simple by only focusing on one thing at a time. Aim for small changes that are manageable. All of those are lofty goals that may seem overwhelming. Some of the most common goals are losing weight, exercising more, and eating healthier. You probably already have a health goal you want to achieve. A 3-Step Process for Changing Your Habits You have to pick a new path to reach your desired destination. This is why changing habits can be challenging. Instead, you’re responding with as much thought as it takes to move your arms or legs. Over time, as the behavior is repeated, the activation in the brain shifts to the same part of the brain responsible for moving your limbs. When habits are being created, there is activity in the decision-making areas of your brain-the prefrontal cortex and the hippocampus. And the pathway becomes even more fixed as the habit is repeated.Įventually, your habits become as automatic as walking or scratching your nose. Once a neural pathway for a habit is established, it becomes the default path to follow. It works like a forest trail that becomes worn more deeply into the earth as people tread the same path. And as habitual actions are repeated, those pathways are strengthened. The brain sends feel-good messages along pathways. Your brain knows the behavior will relieve the bad feelings-even if it’s only temporary-driving you to do the activity again and again. Even if, consciously, you know it’s not good for you. If your brain doesn’t feel so great, like when you’re stressed or sad, it can drive you to perform the habit. Neurotransmitters (chemical messengers) like dopamine are released in the brain, resulting in pleasurable sensations.ĭopamine is considered a key player in helping your brain establish automatic behaviors. When you eat things like chocolate or cheese, or show the brain new posts on social media, your brain is rewarded with things it likes. However, if the reward is really powerful, it can lead to a habit loop that’s harder to change. This leads to goals that are easy to repeat and likely wouldn’t be hard to break. Sometimes the rewards in this habit loop can be as mundane as achieving a small goal-like getting to work by driving the same route every day. And afterward, even the perception of the cue will usually trigger the habit. If you continue to repeat these actions, eventually you perform them without even thinking about it. Reward: feeling awake and more energized. ![]() Cue: stumble downstairs to the kitchen after waking up.And if the behavior results in some kind of reward, your brain learns that the behavior is desirable. It can be a time of day, an event, another person, an emotional state, or a location. But broadly, a habit is any action, or sequence of actions, initiated by a cue. Scientists don’t always agree on the exact definition of what a habit is. Just consider: did your routine this morning vary much from yesterday? Last week? Last year? We’re creatures of habit because it’s the most efficient way to get through the day. These automatic behaviors drive nearly half of your daily life. Well, to put it more accurately, it has better things to do than to stay focused on all of the mundane activities you do every day. Maybe even the one that drove you to that drive thru. And you don’t have to start from scratch. The answer may lie in the science of healthy habits. People successfully create big transformations by making small changes every day. And, if putting your knowledge about living a healthy lifestyle into action sometimes feels impossible, you’re not alone. Eat a balanced diet with lots of fruits and veggies, manage your weight, get enough sleep, take your vitamins, exercise at least 150 minutes a week, etc. You know all the rules for living a healthy lifestyle. How did this happen? You’ve just experienced the tremendous power habits can have over your life. Have you ever found yourself sitting in a drive-thru at your usual fast food joint…like your car drove there on autopilot? You’re confused because you’d told yourself today was the day you’d go to the salad place for lunch. The Science of Healthy Habits-Your Path to Success ![]()
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